Pescatarian with Seared Tilapia & Roasted Salmon

Pescatarian

with Seared Tilapia & Roasted Salmon

95 MIN
8 Servings
Wellness at Blue Apron
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Vegetarian
These recipes don’t contain meat, poultry, fish, or seafood.* They’re made with fruits and vegetables, grains, legumes, nuts, and seeds. *Select artisanal cheeses may contain animal-derived rennet.
Carb Conscious
These meals have 48g or less of net carbs (total carbs minus dietary fiber) per serving. They replace refined carbohydrates from sources like white flour, rice, and cane sugar with high-fiber foods like fresh vegetables, fruits, and whole grains.
600 Calories Or Less
Coming in at 600 calories or less per serving, these recipes are ideal for those choosing to monitor their caloric intake without sacrificing flavor. The US Food & Drug Administration uses 2000 calorie daily intake for general advice. The 600 calorie cap equates to 30% of the total 2000 calories per day based on 3 meals per day with 200 calories remaining for snack or beverage.
Wellness Grain
These recipes feature grains such as barley, quinoa, farro, orzo, couscous and more, handpicked by our Culinary team in collaboration with our Registered Dietitian.
Pescatarian
These recipes feature a wide array of nutritious seafood options like salmon, cod, tilapia, crab, and shrimp. While these dishes never contain meat, pork or poultry, they may contain animal derived ingredients such as milk, butter, cheese and/or honey.
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From the Test Kitchen

These recipes include fish or seafood, as well as other protein sources like eggs and tofu, and are accompanied by sides like veggies and rice.

This week's meals are:
• Tilapia & Vegetable Farro with Dates & Romesco Mayo
• Seared Tilapia & Orzo with Roasted Vegetables & Lemon Labneh
• Mediterranean Salmon & Farro with Tzatziki & Spicy Olive Tapenade
• Italian-Style Salmon with Orzo & Creamy Salsa Verde

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  • Nutrition
    PER SERVING
  • Calories
    770 Cals (est.)
View Full Nutrition
Nutrition Label
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Please note nutritional information, including ingredients and allergens, may differ from above based on your location. Location-specific nutritional information is available for viewing upon subscribing, or by logging in if you are already a subscriber.

fresh
ingredients
Pescatarian with Seared Tilapia & Roasted Salmon
Title
  • 2 oz Dried Medjool Dates
  • ½ cup Tzatziki (Cucumber-Yogurt Sauce)
  • 2 Tbsps Sliced Roasted Almonds
  • 4 Tilapia Fillets
  • 4 Skin-On Salmon Fillets
  • 1 Tbsp Weeknight Hero Spice Blend (Onion Powder, Garlic Powder, Smoked Paprika & Whole Dried Parsley)
  • ½ lb Orzo Pasta
  • 1 cup Semi-Pearled Farro
  • 2 Zucchini
  • ½ lb Grape Tomatoes
  • 5 oz Baby Spinach
  • 2 cloves Garlic
  • ½ lb Sweet Peppers
  • 1 Lemon
  • ¼ cup Romesco Sauce (Contains Almonds)
  • 2 Tbsps Mayonnaise
  • ⅓ cup Salsa Verde
  • 1 Tbsp Sherry Vinegar
  • ¼ tsp Crushed Red Pepper Flakes
  • 1 oz Pitted Niçoise Olives
  • 2 Tbsps Crème Fraîche
  • 1 tsp Whole Dried Oregano
  • ¼ cup Labneh Cheese
step-by-step
instructions
Cook Along Triangle Created with Sketch.
Prepare the ingredients:
1 Prepare the ingredients:

Preheat the oven to 450°F. Fill a medium pot 3/4 of the way up with salted water; cover and heat to boiling on high. Wash and dry the fresh produce. Medium dice the zucchini. Cut off and discard the stems of the peppers; remove the cores, then quarter lengthwise. Peel and roughly chop 2 cloves of garlic. Halve the tomatoes. 

Cook the farro:
2 Cook the farro:

Add the farro to the pot of boiling water. Cook, uncovered, 18 to 20 minutes, or until tender. Reserving the pot, drain thoroughly and transfer to a large bowl. Refill the same pot 3/4 of the way up with salted water; cover and heat to boiling  on high.

Cook the tilapia:
3 Cook the tilapia:

Meanwhile, pat the tilapia dry with paper towels. Season on both sides with salt, pepper, and enough of the spice blend to coat (you may have extra). In a large pan (nonstick, if you have one), heat 2 teaspoons of olive oil on medium-high until hot. Add the seasoned tilapia. Cook 3 to 4 minutes per side, or until browned and cooked through.* Transfer to a plate. Rinse and wipe out the pan. 

*An instant-read thermometer should register 145°F.

Roast the zucchini & peppers:
4 Roast the zucchini & peppers:

Line a sheet pan with foil. Place the diced zucchini and quartered peppers on the sheet pan. Drizzle with olive oil and season with salt and pepper; toss to coat. Arrange in an even layer. Roast 15 to 17 minutes, or until browned and tender when pierced with a fork. Remove from the oven.

Roast the salmon:
5 Roast the salmon:

Meanwhile, line a separate sheet pan with foil. Pat the salmon dry with paper towels; transfer to a cutting board, skin side down, and halve each fillet. Transfer to the sheet pan. Drizzle with olive oil and season with salt and pepper; turn to coat. Arrange skin side down. Roast 15 to 17 minutes, or until lightly browned and cooked through.* Remove from  the oven. 

*An instant-read thermometer should register 145°F.

Cook the remaining vegetables & finish the farro:
6 Cook the remaining vegetables & finish the farro:

In the pan used to cook the tilapia, heat 2 teaspoons of olive oil on medium-high  until hot. Add the spinach. Cook, stirring frequently, 2 to 3 minutes, or until wilted. Add the chopped garlic and halved tomatoes; season with salt and pepper. Cook, stirring frequently, 2 to 3 minutes, or until softened. Turn off the heat.Transfer to the bowl of cooked farro; stir to combine. Taste, then season with salt and pepper if desired.

Cook & finish the pasta:
7 Cook & finish the pasta:

Add the pasta to the same pot of boiling water and cook, uncovered, 7 to 9 minutes, or until tender. Turn off the heat. Drain thoroughly and return to the pot. Add the roasted zucchini and peppers; stir to combine. Taste, then season with salt and pepper if desired.

Make the Romesco Mayo:
8 Make the Romesco Mayo:

Combine the romesco sauce and mayonnaise. Taste, then season with salt and pepper if desired.

Make the Lemon Labneh:
9 Make the Lemon Labneh:

Quarter and deseed the lemon. Combine the oregano, labneh, and the juice of all 4 lemon wedges. Season with salt and pepper.

Make the Spicy Olive Tapenade:
10 Make the Spicy Olive Tapenade:

Roughly chop the olives. Combine the chopped olives, vinegar, red pepper flakes, and 2 tablespoons of olive oil. Taste, then season with salt and pepper if desired.

Make the Creamy Salsa Verde:
11 Make the Creamy Salsa Verde:

Combine the salsa verde and crème fraîche. Taste, then season with salt and pepper if desired.

Assemble & Store the Tilapia & Vegetable Farro:
12 Assemble & Store the Tilapia & Vegetable Farro:

Makes 2 servings:

For each serving, in a large container combine: 

• 1/4 finished farro

• 1 cooked tilapia fillet

Transfer the romesco mayo to 2 small containers.

Assemble & Store the Seared Tilapia & Orzo:
13 Assemble & Store the Seared Tilapia & Orzo:

Makes 2 servings:

For each serving, in a large container combine: 

• 1/4 finished pasta

• 1 cooked tilapia fillet

Transfer the lemon labneh to 2 small containers.

Assemble & Store the Mediterranean Salmon & Farro:
14 Assemble & Store the Mediterranean Salmon & Farro:

Makes 2 servings:

For each serving, in a large container combine: 

• 1/4 finished farro

• 1 roasted salmon fillet

Transfer the spicy olive  tapenade to 2 small  containers.

Assemble & Store the Italian-Style Salmon:
15 Assemble & Store the Italian-Style Salmon:

Makes 2 servings:

For each serving, in a large container combine: 

• 1/4 finished pasta

• 1 roasted salmon fillet

Transfer the creamy salsa verde to 2 small containers.

Finish & Serve the Tilapia & Vegetable Farro:
16 Finish & Serve the Tilapia & Vegetable Farro:

Makes 2 servings:

Pit and roughly chop the dates. Heat the finished tilapia and farro in the microwave 1 to 2 minutes, or until heated through. Garnish each serving with the romesco mayo and chopped dates. 

Finish & Serve the Seared Tilapia & Orzo:
17 Finish & Serve the Seared Tilapia & Orzo:

Makes 2 servings:

Heat the finished tilapia and pasta in the microwave 1 to 2 minutes, or until heated through. Garnish each serving with the lemon labneh and almonds. 

Finish & Serve the Mediterranean Salmon & Farro:
18 Finish & Serve the Mediterranean Salmon & Farro:

Makes 2 servings:

Heat the finished salmon and farro in the microwave 1 to 2 minutes, or until heated through. Garnish each serving with the tzatziki and spicy olive tapenade. 

Finish & Serve the Italian-Style Salmon:
19 Finish & Serve the Italian-Style Salmon:

Makes 2 servings:

Heat the finished salmon and pasta in the microwave 1 to 2 minutes, or until heated through. Garnish each serving with the creamy salsa verde. 

Tips from Home Chefs

Get Plans

Pescatarian

Prepare the ingredients:
1 Prepare the ingredients:

Preheat the oven to 450°F. Fill a medium pot 3/4 of the way up with salted water; cover and heat to boiling on high. Wash and dry the fresh produce. Medium dice the zucchini. Cut off and discard the stems of the peppers; remove the cores, then quarter lengthwise. Peel and roughly chop 2 cloves of garlic. Halve the tomatoes. 

2 Cook the farro:

Add the farro to the pot of boiling water. Cook, uncovered, 18 to 20 minutes, or until tender. Reserving the pot, drain thoroughly and transfer to a large bowl. Refill the same pot 3/4 of the way up with salted water; cover and heat to boiling  on high.

Cook the farro:
Cook the tilapia:
3 Cook the tilapia:

Meanwhile, pat the tilapia dry with paper towels. Season on both sides with salt, pepper, and enough of the spice blend to coat (you may have extra). In a large pan (nonstick, if you have one), heat 2 teaspoons of olive oil on medium-high until hot. Add the seasoned tilapia. Cook 3 to 4 minutes per side, or until browned and cooked through.* Transfer to a plate. Rinse and wipe out the pan. 

*An instant-read thermometer should register 145°F.

4 Roast the zucchini & peppers:

Line a sheet pan with foil. Place the diced zucchini and quartered peppers on the sheet pan. Drizzle with olive oil and season with salt and pepper; toss to coat. Arrange in an even layer. Roast 15 to 17 minutes, or until browned and tender when pierced with a fork. Remove from the oven.

Roast the zucchini & peppers:
Roast the salmon:
5 Roast the salmon:

Meanwhile, line a separate sheet pan with foil. Pat the salmon dry with paper towels; transfer to a cutting board, skin side down, and halve each fillet. Transfer to the sheet pan. Drizzle with olive oil and season with salt and pepper; turn to coat. Arrange skin side down. Roast 15 to 17 minutes, or until lightly browned and cooked through.* Remove from  the oven. 

*An instant-read thermometer should register 145°F.

6 Cook the remaining vegetables & finish the farro:

In the pan used to cook the tilapia, heat 2 teaspoons of olive oil on medium-high  until hot. Add the spinach. Cook, stirring frequently, 2 to 3 minutes, or until wilted. Add the chopped garlic and halved tomatoes; season with salt and pepper. Cook, stirring frequently, 2 to 3 minutes, or until softened. Turn off the heat.Transfer to the bowl of cooked farro; stir to combine. Taste, then season with salt and pepper if desired.

Cook the remaining vegetables & finish the farro:
Cook & finish the pasta:
7 Cook & finish the pasta:

Add the pasta to the same pot of boiling water and cook, uncovered, 7 to 9 minutes, or until tender. Turn off the heat. Drain thoroughly and return to the pot. Add the roasted zucchini and peppers; stir to combine. Taste, then season with salt and pepper if desired.

8 Make the Romesco Mayo:

Combine the romesco sauce and mayonnaise. Taste, then season with salt and pepper if desired.

Make the Romesco Mayo:
Make the Lemon Labneh:
9 Make the Lemon Labneh:

Quarter and deseed the lemon. Combine the oregano, labneh, and the juice of all 4 lemon wedges. Season with salt and pepper.

10 Make the Spicy Olive Tapenade:

Roughly chop the olives. Combine the chopped olives, vinegar, red pepper flakes, and 2 tablespoons of olive oil. Taste, then season with salt and pepper if desired.

Make the Spicy Olive Tapenade:
Make the Creamy Salsa Verde:
11 Make the Creamy Salsa Verde:

Combine the salsa verde and crème fraîche. Taste, then season with salt and pepper if desired.

12 Assemble & Store the Tilapia & Vegetable Farro:

Makes 2 servings:

For each serving, in a large container combine: 

• 1/4 finished farro

• 1 cooked tilapia fillet

Transfer the romesco mayo to 2 small containers.

Assemble & Store the Tilapia & Vegetable Farro:
Assemble & Store the Seared Tilapia & Orzo:
13 Assemble & Store the Seared Tilapia & Orzo:

Makes 2 servings:

For each serving, in a large container combine: 

• 1/4 finished pasta

• 1 cooked tilapia fillet

Transfer the lemon labneh to 2 small containers.

14 Assemble & Store the Mediterranean Salmon & Farro:

Makes 2 servings:

For each serving, in a large container combine: 

• 1/4 finished farro

• 1 roasted salmon fillet

Transfer the spicy olive  tapenade to 2 small  containers.

Assemble & Store the Mediterranean Salmon & Farro:
Assemble & Store the Italian-Style Salmon:
15 Assemble & Store the Italian-Style Salmon:

Makes 2 servings:

For each serving, in a large container combine: 

• 1/4 finished pasta

• 1 roasted salmon fillet

Transfer the creamy salsa verde to 2 small containers.

16 Finish & Serve the Tilapia & Vegetable Farro:

Makes 2 servings:

Pit and roughly chop the dates. Heat the finished tilapia and farro in the microwave 1 to 2 minutes, or until heated through. Garnish each serving with the romesco mayo and chopped dates. 

Finish & Serve the Tilapia & Vegetable Farro:
Finish & Serve the Seared Tilapia & Orzo:
17 Finish & Serve the Seared Tilapia & Orzo:

Makes 2 servings:

Heat the finished tilapia and pasta in the microwave 1 to 2 minutes, or until heated through. Garnish each serving with the lemon labneh and almonds. 

18 Finish & Serve the Mediterranean Salmon & Farro:

Makes 2 servings:

Heat the finished salmon and farro in the microwave 1 to 2 minutes, or until heated through. Garnish each serving with the tzatziki and spicy olive tapenade. 

Finish & Serve the Mediterranean Salmon & Farro:
Finish & Serve the Italian-Style Salmon:
19 Finish & Serve the Italian-Style Salmon:

Makes 2 servings:

Heat the finished salmon and pasta in the microwave 1 to 2 minutes, or until heated through. Garnish each serving with the creamy salsa verde. 

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